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BCF Main – CrossFit
Main WOD
A: Metcon (Time)
As a 2 person team
3 rounds each of
10 alt DB snatches 45/30
10 1 arm OH squat (5 each arm)
Each person will do 10 DB snatches, then 10 OH squats, 3 rounds each
B: Metcon (Time)
3 rounds each of
50 DUs
20 GHD sit ups
C: Metcon (Time)
3 rounds each of
20 pull ups
20 OH squats 75/45
Competition WOD
B: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
A: Metcon (Time)
3 rounds for time
50 DUs
15 pull ups
10 power snatch 135/95